Quarantine WOD 201116

Box

Strength-

Every 2 minutes, for 4 rounds.
5 Floating DL + 10-15 Push ups

Metcon-

For time-
21 Cal bike / row
21 Wall balls
18 Cal bike/row
18 Burpees over bar
15 cal bike
15 wall balls
12 cal bike/row
12 burpees over bar
9 cal bike/row
9 wall balls
6 cal bike/row
6 burpees over bar
3 cal bike/row
3 wall balls


Plate & Dumbell WOD

Warm up-

Tabata this- 3 rounds-
– Plank
– squats
Hip taps


Metcon-

For time-
21-15-9
OH lunges with plate/DB
Ground to OH
Hollow rocks

rest 1 minute

18-12-6
OH lunges with plate/DB
Ground to OH
Hollow rocks

rest 45 seconds

15-9-3
OH lunges with plate/DB
Ground to OH
Hollow rocks

rest 30 seconds

100 "Mountain climbers"

Bodyweight

For time-
21-15-9
Jumping lunges
HRPU
Hollow rocks

rest 1 minute

21-15-9
Jumping lunges
HRPU
Hollow rocks

rest 1 minute

21-15-9
Jumping lunges
HRPU
Hollow rocks

rest 1 minute

100 "Mountain climbers"

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